ZM Strong like Bull training log (Tactical Barbell training log)

Training Training Logs
644

Workout:
Bunch o’ stuff, low weight, just wanted to feel how the machines felt because I guess I miss using them lol. Also tried some other new exercises just with the bar
back extension machine
Pec dec
barbell row
good mornings (I think I got the form right, it felt good)
a few punching bag punches
calf raise machine

I did the Gerkin fitness test on the treadmill. I got a VO2 max of 69. I think that’s good?
I think I overreacted when I hurt my calf. I didn’t feel it during any of the running on the treadmill, nor doing calf raises. I will try squat on Tuesday and see how it feels.

Snack:
2 cups milk
1 scoop protein powder
----Total: 424 Kcal,13g fat, 29g carbs, 46g protein

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645

Dinner:
3 slices pizza
1 protein granola bar
1/4 cup sunflower seeds
2 oz ham
1 pack jerky chew
2 hard candies
1 fruit strip
----Total: 1110 Kcal, 46g fat, 124g carbs, 55g protein
Days total: 2944 Kcal, 86g fat, 345g carbs, 200g protein.
Hey, that’s roughly what its supposed to be!

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646

September 14th W3D7 Rest day

Still sore. Obliques not so much, but traps, shoulders, lats, and now forearms are sore.
Not completely sure why on that one, but, I dont mind if that means my forearms are going to get stronger/bigger.

No assignments today really.

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647

Breakfast:
4 eggs
1/4 cup
2 oz ham
2 mini peppers
2 protein waffles
1 apple
----Total: 779 Kcal, 38g fat, 58g carbs, 54g protein

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648

Lunch: Grease maxxing lol (This was unhealthier than it should have been)
2 slices of pizza
1 fried chicken breast
1 fried chicken wing
1 cup orange juice
1 packet protein oatmeal
----Total: 1060Kcal, 45g fat, 97g carbs, 64g protein

Got a new protein powder, Its muscle milk vanilla protein powder. It still has sucralose in it but… Oh well.

I don’t think Il be squatting this week. After squatting down a few times to look at stuff in the grocery store, I started feeling my calf hurting again. So Il keep taking it easy and do those barbell good mornings.
How much weight do I put on them? The amount I was going to use for squat? Less?

649

Snack:
1 sweet-bee apple (This was good; more of just sweet, the skin was a bit thick but I don’t mind)
1 cup granola
1 cup whole milk
15 pistachios
----Total: 573 Kcal, 24g fat, 81g carbs, 15g protein

Uh… oops. 388 Kcal left and 54g protein. Today is now a cheat day? Still having dinner.

650

For the good mornings, do a standard warm up and work up to determine the load. Start with the bar, do a few reps, when that feels comfortable, add a little weight and repeat. Keep it up until it is challenging.

Figure out WHY your calf is hurting and start making it unhurt. Don’t let this drag out.

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651

I know the reason why. Its because of a lack of side to side movements (lateral squat for calf). I think I focus too much on straight path movements and wasn’t doing enough side-side movements.
Another thing that was causing it to hurt was explosive/jumping movements (remember, it started hurting more after doing those burpees without the pushup, I forget what they were called)

If I add more of those side-side supplementary movements, it should strengthen it. Im also adding archer pushups to the mix. When Im strong enough I will add archer pullups.

652

I mean figure out what is currently broken in it so you can heal that part, rather than the cause of the break.

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653

I’m thinking it might be my tibialis anterior muscle, but I’m not 100% sure of course. its on my right leg, on the outer side of my calf nearer to the front. It could also be the exterior digitorum longus.

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654

September 15 W4D1 Non-strength workout today.

Not sure what I will do… maybe rowing or biking in the school gym.

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655

Breakfast:
2 eggs
1/2 cup cottage cheese
1/2 cup granola
1 cup whole milk
1 apple
----Total: 641 Kcal, 28g fat, 64g carbs, 35g protein

Lunch:
1 chicken cheese lettuce tomato wrap
1 apple
----Total:368 Kcal, 13g fat, 46g carbs, 19g protein

Snack:
1 slice pumpkin bread
35 pistachios
1 fried chicken drumstick
1 cup whole milk
1 apple
2 werthers
----Total: 703 Kcal, 33g fat, 79g carbs, 28g protein
Need 1288 Kcal and 117g protein.

Well… I elevated my heart rate for a bit?
I only had like 15 minutes in the gym because football practice or something. I went on the treadmill and speedwalked for a bit, which got my heart rate into the 130-140 zone, Then I was on the elliptical a bit, and then I tried out the rowing machine. That was fun but not a great workout for me I think, maybe I wasn’t doing it long enough. I think it was at the highest intensity though.
I then walked home with my heavy backpack which took 30 minutes. So I think I got a workout equivalent done?

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656

How’d the leg feel on the rower?

Lots of good rower workouts in book 2. Indoor Power intervals, fobbits, and it’d adaptable to the running ones as well.

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657

Felt good, Didnt really feel it. I felt it on my walk home, but, its was more of my ankle if anything.

658

Dinner:
3 tortillas
6 oz ground beef
1/2 cup shredded cheddar
1 can root beer
----Total: 1029 Kcal, 45g fat, 84g carbs, 69g protein

Need 259 Kcal and 48g protein

Dessert; My stomach was hurting, I couldnt eat anything salty.

1 cup whole milk
1 slice pumpkin bread
----Total: 302 Kcal, 13g fat, 37g carbs, 10g protein

Days total: 3043 Kcal, 133g fat, 309g carbs, 161g protein

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659

September 16 W4D2 Strength day

Will do my strength workout today, trying out good mornings instead of squat. Hopefully its just this week that I need to do that.

Today’s going to be a long day. I will briefly be home for about 20-30 minutes tops before I have to leave again to go the local college for a science thing. That time I will probably just use to eat a bit and do a bit of physics homework if I can.

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660

Well I might not be able to go to the science thing
My teacher gave us a code to use so we wouldn’t have to spend 1200$ but it wasn’t working, so this morning my teacher emailed the university person in charge of troubleshooting (this was around 7:45AM), and they haven’t responded yet. The thing starts in 30 minutes.

I should have expected this though. Because its the family thing. Everyone else can get it easy but no if we try to do it it requires us to do this send that find the dragon eat the golden egg etc etc. Its stupid.

Anyways

Breakfast:
2 eggs
1 cup whole Greek yogurt
1/2 cup granola
1/2 tbsp honey

Workout:
Didn’t end up tracking my warmup weights, did some 95 and 115s for bench and the bar and 95 for goodmornings
Bench
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Pullups
5
5
5
5
5

Good mornings
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

10 archer pushups
10 side squats
20 trap bar shrugs w/ 135lb
20 in front barbell shrugs w/ 135 lbs
20 behind me barbell shrugs w/ 135lbs

Had some spare time I had to use so I did a bit of elliptical, the highest setting (25) is tough but its not that difficult for me. Apparently my heart rate was up to 150s 160s but It felt easier than that so I dunno.
I was throwing something away in the locker room, and I caught a glimpse of myself (with a pump) in the mirror. DANG. I couldn’t help checking myself out. I didn’t think I would look that jacked with a pump. I haven’t seen myself with one in ages

AM Snack
2 cups 2% milk
1 scoop protein powder
----Total: 424 Kcal, 13g fat, 29g carbs, 46g protein

Lunch:
1 wrap with turkey cheese lettuce tomato
1 grape juice box
----Total: 387 Kcal, 13g fat, 50g carbs, 18g protein

Having my snack now, then homework.

On another note, any idea why I keep smelling a chlorine-like smell? Its been 2 days I’ve been smelling it on and off. I didn’t go to a pool recently (or at all this year). Its not from me sweating, its different than that. I took a shower and it didn’t do anything.
It has to be me, because that the common denominator between everything. Im pretty sure other people don’t smell it because Ive said about it and nobody said they smelled it. I smell other smells perfectly fine, though I might smell the chlorine-like smell with it. I can taste it when I’m eating sometimes too.
Any ideas?

2 Likes
661

Great work with the good mornings.

Can’t speak to the chlorine smell. Were it ammonia, I’d attribute it to a high protein diet.

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662

That might be it. Ive never smelled ammonia (that I know of), so I wouldn’t really know what it is. So I searched it up, and its supposed to smell similar (in sharpness) to chlorine, and a lot fo chlorine smells are from chloramines. I don’t smell it if I try to smell it though, It just randomly appears

663

I got a scam group chat I think.
Heres some of the 13 digit numbers. They added me to the group chat I say they allow me to share the numbers wherever
620 000 073 2906
628 238 192 6608
620 000 001 6768
620 000 083 4105
Alot of them start with 620 000. Ideas?

There’s a lot more, and I think some of them are Americans that got added in the scam, like me.